These tummy-tightening yoga poses for flat abs target your core, and will give you a great stomach workout in just 4 minutes. Hold each pose for just 30 seconds to achieve a flatter tummy in as little as 4 minutes.
Let’s get started:
1. Bird Dog Pose
The bird dog pose works both the core and the deep muscles of the shoulder.
1. Start down on all fours with your wrists under your shoulders and your knees placed just slightly narrower than your hips.
2. Keep your belly parallel to the floor.
3. Lift your right leg straight behind you and then stretch your left arm forward.
4. You’ll want to press down on the right hand to push your ribcage away from the floor to support the raised arm.
5. Bring both the arm and leg back to start and lift the other side.
The movements should flow as you perform thís pose and keep your core engaged and stable.
íf you are strugglíng to balance, try just líftíng the legs and workíng up to addíng the arm movement.
2. Cat-Cow Stretch
This is a great pose for warming up at the beginning of your workout because it stretches your core.
1. Start down on all fours with your wrists shoulder-width apart and your knees under your hips.
2. Arch your back, rounding your spine upward towards the ceiling.
3. Your belly will hug up to the spine as you hold the pose.
4. On the next exhalation, press your back down towards the floor as you raise your head and look forward.
Hold until the next inhalation and then return to the arched position.
3. The Bridge Pose
The Bridge pose is most commonly used to strengthen the back.
But done correctly, it’s also a great move to engage your core and tighten your tummy.
The secret is to activate the muscles around the waist to help stabilize the hips.
1. Lie down on your back with your arms at your side and palms up.
2. Keep your knees bent with your feet about hip-width apart.
3. Press your feet and arms into the floor as you push your belly and hips up towards the ceiling until there is a straight line from your knees to your shoulders.
4. You will be tempted to clench your buttocks, but try to imagine lengthening the bones of your pelvic girdle, known as your sit bones, towards your knees, instead. It will help stabilize your body if you clasp your hands under your raised back while holding the pose.
Want something a little more challenging?
You can change this to the walking bridge pose by lifting one foot slightly off the ground, then slowly lowering it back into position before lifting the other one, as if you were walking.
4. Plank Pose
One of the best yoga poses for flat abs, the plank pose can also be very challenging.
Initially, you might only be able to hold the pose for a few seconds, but keep it up!
As you grow stronger, you will find holding it becomes easier.
1.Start lying on your stomach or in the downward dog pose (That means both your feet and hands are pressing into the floor but your bottom is in the air so your body forms an inverted V-shape).
2. In downward dog, lower your arms to the floor and rest on your elbows then drop your back, so your body forms a straight line balancing on your elbows and toes.
3. If starting from the floor, push up on your elbows with your palms flat in front of you and lift up on your toes. Your neck and spine should form a straight line with your belly just a few inches off the floor.
5. Side Plank Pose
Like the regular plank, this pose can be very challenging.
You will want to work up to the full pose and it will get easier over time.
But don’t get discouraged. The more challenging the yoga pose, the quicker you’ll see results.
Here’s what you do:
1. Start on the floor lying on one side.
2. Lift up so your elbow rests under the shoulder and your hand is pressing in front of your body.
3. Now, push up with the top leg while leaving the bottom one with the knee pressed to the floor. The side facing up should form a straight line from shoulder to ankle.
4. Raise your free hand up toward the ceiling.
This is a modified version of the side plank.
If you are stronger, you might try the full move with both legs off the floor, so your body rests only on one hand or elbow and the side of one foot.
The side of the body facing the floor will form a straight line from the armpit to the ankle.
As you get even stronger, you can lift the top leg up toward the ceiling as you lift the arm.
6. The Boat Pose
We finish our session with one of the most common yoga poses for flat abs – the Boat pose.
Not only will the Boat pose flatten your stomach, but it effectively builds strength in your hip flexors as well as your spine.
What’s more, this popular beginner’s yoga pose will energize and nourish your internal organs including intestines, kidneys and thyroid gland.
1.Begin by sitting on the ground with your legs outstretched.
2. Place your hands behind your hips and lean back as your arch your chest high but maintaining a straight spine.
3. Ensuring that you’re sitting on the top of your sitting bones and over your tailbone, exhale and bend your knees, keeping your feet on the ground at first.
4. Continue to lean back and walk your feet on tip-toes towards your hips.
5. When your body is forming a V shape and you feel balanced bring your hands around and grasp the backs of your knees as you lift your feet off the ground.
The ultimate aim of this pose is to straighten your legs and hold your arms out beside your knees.
However, this can prove too challenging for most beginners which is why I’ve specifically chosen this Youtube video.
By keeping your knees slightly bent and using your hands to hold the backs of your knees, you’ll greatly increase the ease of this pose.
As you become more confident, and your abs get stronger, you can experiment by releasing your grip and straightening your knees.
Yogá provides one of the best prográms for áll over body strength, but its use of the core tightens your tummy ánd fláttens your ábs.
The poses álso build stábility ánd bálánce thát you will benefit every move you máke no mátter whát you áre doing.